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Reactive Shadow Box

A shadow boxing drill of punches, slips and quick footwork.

Category: green

Levels: Beginner to Elite

How to do it

1. Fast feet: stay light and tap quickly in a boxing stance, hands up.
2. Shuffle: slide side to side without crossing your feet.
3. Pop: drop low, jump and throw a jab. Mix the order and react.
4. Footwork: step with the foot nearest where you are going, then let the other follow. Keep your stance width and never cross your feet.

Muscles worked

Shoulders, core, footwork, conditioning

Easier version

Throw slower punches with an upright stance.

Harder version

Add fast footwork and a squat after every combo.

Common mistake

Overreaching and locking the elbows.

Safety

Stop if anything hurts. This is general fitness information, not medical advice. Read the health and safety guidance before you start.

Progressions, Beginner to Elite

Choose your level for this move in the app's Settings. Pick an easier level on tired days.

1. Beginner: Fast feet, shuffle and pop
2. Intermediate: Jab and cross with weight shifts and a step in and out
3. Advanced: 1-2-3 combos with side steps and front-back steps
4. Pro: Combos with slips and pivots
5. Elite: Speed rounds: combos, constant footwork and a sprawl